Exercise 1: Push-Up
- Lie down on the floor with your back facing the roof.
- Rest your palms on the surface just adjacent to the armpits.
- Now slowly raise yourself by exerting pressure on your arms, as if you are trying to push the floor with your hands.
- Lift yourself until you can feel the strain.
- Then gently lower the body to the surface and reach the starting position.
- There is no restriction on the number of repetitions to be done, your strength will gradually increase and you will automatically increase the repetitions.
Exercise 2: The T-Plank Workout
- Come to the normal push-up posture.
- Make sure that the width between legs is more than width of the hips.
- Then slowly raise the right hand in the direction of the ceiling.
- The left hand must be supporting your body weight.
- Now your body should be in the shape of the alphabet “T”, when seen from a little distance.
- Remain in this posture for around 15seconds.
- Slowly return to the starting position.
- Repeat the steps with the left hand.
- Perform 10 repetitions with each hand.
Exercise 3: Wall Push
- Face a wall and rest the hands on it.
- The palms should be bearing the weight of your upper body.
- Then slowly put pressure as if you are attempting to push the wall away from you.
- Keep the pressure for roughly 15 seconds.
- Now relax and stand straight.
- Do 10 repetitions.
Exercise 4: Palms Press
- Begin at the usual standing posture.
- Bring both the palms closer in front of your chest.
- Press the palms against each other as firmly as you can.
- Maintain the pressure for roughly 15 seconds.
- Slowly relax and come to the starting position.
- Perform 10 repetitions of the workout.
Exercise 5: Back Elbow Stretch
- Stand in the normal position.
- Move your hands backward and rest them behind your head, one palm must be on top of the other.
- Slowly stretch the elbows backward, go as far as you can.
- Keep the pressure for about 5 seconds.
- Now steadily bring the elbows to the front.
- Go back to the starting posture.
- Repeat the steps around 12 times.
Exercise 6: Backward Arms Stretch
- Begin at the normal standing position.
- Rest the hands at the sides with the palms facing backward.
- Now slowly stretch the hands to the back without bending the elbows.
- Stretch to the maximum possible extent.
- You will be able to feel the pressure and strain on chest muscles, shoulders and arms.
- Maintain this pressure for 5 seconds.
- Gradually bring your hands to the front and reach the starting posture.
- Do 20 repetitions of this exercise.
Exercise 7: Back Extension of Hands
- Sit down on the floor.
- Fully stretch your arms to the sides, do not bend the elbows.
- The extended hands should be in straight line with the shoulders.
- Then, without twisting the elbows, stretch the hands to the back.
- Take as much pressure as you can bear.
- Remain in this posture for roughly 10 seconds.
- Gently move the hands and go back to the initial position.
- Perform 8 repetitions of the workout.